Low FODMAP One-Pot Salmon with Snap Peas
In an effort to provide you with one-pot dinners we bring you our Low FODMAP One-Pot Salmon with Snap Peas – AND it can be made in less than 30 minutes, which means it qualifies as Quick & Easy as well.
It also happens to be fairly lean and the healthy omega-3 fatty acids in the salmon are a welcomed addition to your diet.
Inspiration Abounds
You never know where you are going to find a FODMAPable recipe. I was inspired by a recipe from RealSimple, but I thought it needed more color and texture (I added the red bell pepper) and also a bit more flavor (I added toasted sesame oil as well as optional hot pepper sauce).
One-Pot – Tons of Flavor
You start with a wide skillet (I use a 12-inch/30.5 cm skillet) that has a cover. Rice is par-cooked first, then salmon is placed right on top of the rice and gets its cooking time. Vegetables come last for a few minutes of steaming. Below you can see the steaming in action!
Meanwhile you whisk together a simple sauce, which is spooned over everything right before you serve. Soy sauce, rice vinegar, toasted sesame oil, brown sugar, scallion greens and freshly grated ginger provide saltiness, sweetness, savoriness and the zip of ginger, all of which go beautifully with the salmon, which becomes incredibly silky with this cooking approach.
Snap Peas Are Low FODMAP
Did you know that 14 g of snap peas are Green Light low FODMAP? That comes to about 4 pods, which is why you can see 12 pods in the images. This recipe for Low FODMAP One-Pot Salmon with Snap Peas preserves their color and crunchy texture – everything you love about them.
Red bell pepper actually has NO FODMAPs, so it was a colorful and suitable choice. Plus, it always goes so well with Asian flavors like those provided by the simple soy sauce based sauce.
You might also like our One-Pot Greek Salmon recipe with feta and peppers.
Low FODMAP One-Pot Salmon with Snap Peas
This Low FODMAP One-Pot Salmon with Snap Peas can be made in less than 30 minutes.
Ingredients:
- 2 1/3 cups (555 ml) water
- 1 cup (195 g) jasmine rice
- 1- pound (455 g) salmon filet, skinned, cut crosswise into 4 smaller filets
- 56 g (about 2-ounces) sugar snap peas, about 12 pods
- ½ red bell pepper, sliced thinly crosswise, seeded and cored
- 1/3 cup (75 ml) low-sodium soy sauce
- 3 tablespoons rice vinegar
- 2 tablespoons firmly packed light brown sugar
- 2 tablespoons chopped scallions, green parts only
- 1 tablespoons freshly grated peeled ginger
- 1 tablespoon toasted sesame oil
- Low FODMAP hot sauce, to taste, such as Tabasco
Preparation:
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Combine the water and rice in a 12-inch (30.5 cm) skillet, cover and bring to a boil Adjust heat down to a very low simmer and cook for 10 minutes. After 10 minutes, lay the salmon on top of the rice, re-cover and cook, still on low, for 8 minutes. At this point scatter the snap peas and red bell pepper around the fish, cover and continue to cook on low heat for 5 minutes more or until fish is just cooked through.
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Meanwhile whisk together the soy sauce, rice vinegar, brown sugar, scallion greens, ginger and sesame oil. Add a small amount of hot sauce, if you like things spicy. Spoon over the salmon and vegetables when they are done (you might not use all of the saucand serve immediately.
Notes:
Tips
- We eat salmon weekly and are lucky to have several good markets to choose from. When shopping for salmon you can use SeafoodWatch.org to help you make good choices.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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The first 3 recipes on your site I’ve looked at all have high FODMAP foods… I’m really confused how you guys are labelling this low FODMAP.
Hi SheWolf, a few things to mention:We have a team of Monash trained RDs and I develop our recipes, am also Monash trained and FODMAP Friendly Accredited as a FODMAP educator. All of our recipes that have our green kiwi icon are low FODMAP in the SERVING SIZES recommended. Everyone following this diet should have the Monash app and the FODMAP Friendly app so that they can look up ingredients easily AND it is very important that you read the small print. So, if you clicked through to this recipe here you would have read the following: “Did you know that 14 g of snap peas are Green Light low FODMAP? That comes to about 4 pods, which is why you can see 12 pods in the images. This recipe for Low FODMAP One-Pot Salmon with Snap Peas preserves their color and crunchy texture – everything you love about them.” You have to look at serving sizes. This article might also be of interest: High FODMAP Foods With Low FODMAP Serving Sizes. The ultimate goal of the low FODMAP diet is to eat as broadly as possible without triggering your IBS symptoms. This is best accomplished by going through a structured Elimination and Challenge Phase guided by a FODMAP trained RD. Hope this helps.
the salmon, rice, snow peas looks out of this world. i’m a non-cooking, non-chef. but i’ll give it a try. the question for me is: i’m also a household of one single-eater. if i make the recipe, it would last four meals. will it keep refrigerated that long? or should i reduce the recipe by half or even quarter-portions? thank you.
Hi there Greg. I am not a huge fan of reheated fish – or rice for that matter unless it is stir fried. In theory, yes all of this could be reheated and maybe last 3 days in fridge, but I would suggest halving it. Also, serving sizes can be somewhat flexible. Not sure where you are along the diet Phases. Take a look at this article on serving sizes. You might want to and be able to eat more.